Warm-Ups
Dynamic Warm-up:
*Do each exercise 25 feet down and back
1. High Knees
2. Butt Kicks
3. Forward Lunge Stretch
4. Hurdle Overs
5. Hurdle Unders
6. Quad-to-Ceiling
7. Inch Worm (down), back pedal (back)
8. High Skips Forward
9. High Skips Backward
10. Karaoke
11. Bear Crawl
12. Crab Walk
13. Crab Shoulder Stretch
Burgener Warm-Up:
*Do 3 reps of each exercise
1. Down and Up
2. Elbows High and Outside
3. Muscle Snatch
4. Snatch Land (2", 4", 6")
5. Snatch Drop
Skill Transfer Exercises:
*Do 3 reps of each exercise:
1. Snatch Push-Press
2. Overhead Squat
3. Pressing Snatch Balance
4. Heaving Snatch Balance
5. Snatch Balance
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